You don’t need to be a traditionalist to enjoy the delicious taste of Shepherds Pie! Most often made with ground beef, mixed vegetables and mashed potatoes, our revised vegan recipe provides all the nutrition from lentils and fresh vegetables to turn this classic Irish favorite into a healthy and flavorful vegan meal. Adding these nutrient dense ingredients not only adds incredible flavor and nutrition, but adds a new spin to this traditional classic!
Lentils are packed with protein, fiber and potassium and are a great substitute for meat. Low in calories and high in nutrition, lentils can help aid digestion, control diabetes, maintain a healthy heart, decrease anemia, and improve the body’s electrolytic activity. Researchers have also found that lentils can lower both cholesterol and blood pressure. These dried beans readily absorb a variety of wonderful flavors from other foods and seasonings, making them the perfect ingredient for your favorite meatless meal. For more information and recipe inspiration, visit the Lentils website. For a nutritious version of a classic Irish staple, let our Vegan Shepherds Pie recipe become your new traditional favorite!
Compared to other dried beans, lentils are relatively quick and easy to prepare. They are the perfect year-round staple to keep in your pantry, essential for rounding out salads during the warm weather and hearty soups in the colder months. Serve our Vegan Shepherd’s Pie with a side of veggies for an all-around well-balanced meal. We’ve listed some of our favorite pairs below.
Place potatoes and parsnips in a large saucepan, and add enough cold water to cover them. Bring to a boil, reduce to a light simmer until tender, about 15-25 minutes. Using a ladle reserve 3/4 cup of the water in a bowl then drain the potatoes and parsnips and return them & to the pot. Mash the potatoes & parsnips with a potato masher or hand-held mixer until there are no visible lumps. Do not use a food processor, as the potatoes will become gluey. Add the olive oil, garlic, sea salt and pepper and mix together. Slowly add the rice milk and 1/4 cup at a time of the reserved water until the potatoes are light and fluffy.
While the potatoes are cooking, add the lentils, water, bay leaf, and sea salt to a saucepan and bring to a gentle simmer. Cook for 30-35 minutes until lentils are tender. Omit this step if you are using canned or packaged lentils.
In a medium skillet, heat the olive oil, and add the onion. Sauté over medium heat until translucent. Add the garlic, mushrooms, carrots, cumin, turmeric, thyme, salt, and red chili pepper, and stir then cover the skillet halfway and occasionally stir for 8-10 minutes until the mushrooms and carrots are soft.
In a medium bowl mix the lentils and mushroom mixture together. Add one cup of the mashed potatoes to the lentil mixture and stir together.
Preheat the oven to broil.
Use 1 teaspoon of olive oil and lightly oil a 2-quart (preferably round) casserole dish. Ladle in the lentil mixture then spread the potatoes evenly over the top. Broil for 10 minutes, or until the potatoes begin to turn golden and slightly crusty. Let stand for 5 minutes, then cut into wedges to serve.
Serving size: 1/6 serving, Calories: 390 calories, Fat: 8 grams, Saturated Fat: 1 grams, Carbohydrates:65 grams, Sugar: 5 grams, Sodium 275 milligrams, Fiber: 18 grams, Protein 15 grams, Cholesterol: 0 milligrams